Blending the art of surfing with the science of Pilates
Growing up in a small village surrounded by a surf community, Karin-Anne had always been drawn to the water. In March 2020, she finally embraced surfing as a sport and was pleasantly surprised by how quickly she progressed. She credits her success in Pilates to her unwavering passion and her strong mindset.
Along her journey, she received valuable guidance from Matt Grainger who owns The Surfers Gym and many others who not only improved her surf technique but also became part of her supportive surf community.
For those of you unfamiliar with the surfing industry there are many surfing legends who use Pilates as part of their toolkit when getting ready for global competitions. Some include:
- Kelly Slater - the most famous and accomplished professional surfer in history. Slater is an advocate of Pilates for improving core strength, flexibility, and overall body awareness, which are crucial elements for surfing.
- Stephanie Gilmore - a seven-time world champion who uses Pilates to build strength, stability, and improve her surfing technique.
- Sally Fitzgibbons another professional surfer known for her competitive drive and athleticism uses Pilates to improve her strength, flexibility and balance.
- Brazilian pro surfer Tatiana Weston-Webb uses Pilates to maintain physical and mental well-being, and
- Hawaiian pro surfer Malia Manuel does Pilates to help prevent injuries and maintain a strong foundation for surfing.
“The surfing community is quite special. It’s a community bonded through water, waves and conversation, surfing brings together communities of people much like Pilates,” said Karin-Anne.
With a sporty background and a passion for biology, Karin-Anne studied Pilates in 2010 where she developed a profound sense of self-awareness, connecting her deeply to her breath and presence.
With a solid foundation in proper body biomechanics and control over her own body, Karin-Anne quickly grasped the nuances of surfing. “It was the balance of femininity and masculinity inherent in the sport that empowered me as a woman, breaking the barriers of what was once perceived as a male-dominated activity. Surfing, with its ever-changing energy and connection to nature, became a profound experience for me, and I couldn't resist the urge to blend my love for surfing with my expertise in Pilates,” said Karin-Anne.
Karin-Anne offers Pilates sessions for all sorts of clients but is also able to tailor Studio Pilates sessions specifically for surfers.“My approach emphasises proper body biomechanics, creating body awareness, and addressing individual strengths and weaknesses. Surfers often require work on ankle, knee, hip, scapular, and core stability, along with increased hip, shoulder, and thoracic mobility and breath control. These are areas that I focus on to help surfers enhance their surfing performance,” she explained.
In her studio, Karin-Anne dedicates a significant portion of her sessions to exercises that improve hip and thoracic spine mobility. “This sort of mobility is essential for executing smooth bottom and top turns while surfing. Her repertoire of exercises targets rotation and extension in these areas, enabling surfers to navigate their boards more efficiently,” she said.
Besides enhancing surfing skills, Karin-Anne also places great emphasis on injury prevention. Several key issues are commonly observed in surfers, and that is where her Pilates expertise comes to the rescue.
“I’ve often seen…
· - Poor mobility in the upper back can lead to compensation in the neck, shoulders, and lower back.
· - Repetitive paddling movements can create imbalances in the upper body, affecting the positioning of the shoulder joint.
· - Overpronation of the back foot can stress the inside of the knee, requiring better hip mobility.
· - Overextension of the neck and insufficient mobility in the upper spine can lead to poor shoulder positioning and tension in the neck and shoulders,” she said.
“My approach to conditioning involves training the body to rely on smaller, intrinsic muscles close to the joints rather than solely depending on larger, global muscles. For instance, understanding how to engage the core muscles properly can alleviate the load on the lower back, reducing the risk of injuries and providing a stable base for a stronger paddling force. Proper breathing techniques also play a crucial role in connecting the core muscles and enhancing a surfers overall performance,” said Karin-Anne.
One of Karin-Anne’s clients sums up this work the best.
“Pilates is body control. When we go surfing, there’s so much out of our control; the swell, the tide, the wind, the crowds. The best tool we have isn’t our board, it’s our body and the more control we can have over that, the more fun we can have!”
So what are some of the types of exercises you might work with a surfer on. Karin-Anne’s shares some ideas with The Pilates Journal.
Here are some exercise examples for each apparatus:
1. Pilates Reformer: a. Footwork: Improves leg strength and alignment, similar to a surfing stance. b. Long Stretch Series: Works on shoulder stability and core strength, important for paddling. c. Short Box Series: Enhances core control and flexibility, useful for riding waves. d. Elephant: Develops hamstring and hip strength, aiding in pop-up movements.
2. Cadillac: a. Leg Springs: Builds leg strength and hip stability, mimicking surfing movements. b. Roll Back Bar: Works on abdominal strength and control, essential for balance. c. Flying Eagle: Challenges balance and coordination, benefiting surfing skills. d. Leg Circles: Improves hip mobility and flexibility, crucial for fluid surfing motions.
3. Wunda Chair: a. Step Up: Strengthens legs and enhances stability, useful for maintaining balance on the board. b. Teaser: Develops core strength and control, assisting in dynamic movements. c. Side Sit-ups: Targets obliques and lateral stability, beneficial for turning on the wave.
4. Pilates Barrels: a. Spine Corrector: Improves spinal mobility and flexibility, essential for fluid movements. b. Small Barrel Backbend: Works on thoracic extension, aiding in paddling and arching on the board.
5. Pilates Mat: a. The Hundred: Builds core strength and endurance, helpful for overall stability. b. Single Leg Stretch: Targets hip flexors and abdominal control, essential for surfing maneuvers. c. Saw: Increases spinal rotation and flexibility, useful for turns and twists while surfing.
It’s clear that Karin-Anne’s style has truly created a unique haven for surfers. Through her teachings as she helps surfers not only achieve their best performance but also forge a deeper connection with themselves and the natural elements around them. Again one of her clients sums it up for her…
“There is no coincidence the most connected surfers in the water are mindful and connected to their bodies on land. Balancing holistic movement exercises, Pilates and meditation gives ourselves the best preparation to evolve as surfers.” - top local surfer Matt Chojnacki.
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Through her dedication, expertise, and love for both Pilates and surfing, Karin-Anne Abercrombie has created a unique haven for surfers at Pilates Boutik. Her passion for nature, the ocean, and biology continues to shine through her teachings as she helps surfers not only achieve their best performance but also forge a deeper connection with themselves and the natural elements around them. Whether you're a seasoned surfer or a newcomer to the waves, a visit to Pilates Boutik promises a transformative experience that blends the art of surfing with the science of Pilates.
Karin-Anne is the owner of Pilates Boutik, based in the Northern Beaches of Monavale, Sydney, Australia. Karin-Anne offers a surf Pilates circuit for surfers as part of her Pilates programming but also caters to all types of clients and their needs.